You probably already know that what you eat and drink can influence your mental well-being. From daily stressors to anxiety, depressionADHD and chronic stress, the nutrients you put into your body have the potential to help or hinder how you feel and think.
With this in mind, we asked a handful of dieticians what they trust to improve their mood. These are the top foods that improve mood, according to dieticians.
1. Eggs
“First, they are very quick to make, so it’s easy to pick them up with almost instant gratification. Also, I know I’m getting vitamin D, which is hard to get enough of from food. There is a well-established link between vitamin D status and depression,” says Frances Largeman-Roth, RDN, nutrition expert and author of “Smoothies & Juices.”
Research shows that people with depression tend to have low vitamin D levels, and some findings (although the science is mixed) suggest that vitamin D supplementation might help with depression. “Eggs look sunny on my plate, too, and we can’t forget that people eat with their eyes,” adds Largeman-Roth.
2. Citrus
“Citrus is one of the raw fruits and vegetables linked to higher positive mood and life satisfaction. Additionally, citrus fruits are rich in vitamin C, and research suggests that getting enough vitamin C can decrease stress-related problems such as depression and anxiety. Even the smell and bright colors of citrus can make me feel happier and full of energy,” says Dawn Jackson Blatner, RDN, author of “The Superfood Swap.”
3. chocolate
Sarah Pflugradt, MS, RDN, CSCS says, “Okay, this seems like a no-brainer, but I love chocolate and it makes me happy. It doesn’t take much, just a bite or two, and I instantly feel better. Research suggests that chocolate can stimulate the release of endorphins, so maybe that’s why it makes me happy, because it’s supposed to! Chocolate also makes me thirsty, I know it’s a bit weird, so I always drink a full glass of water with it, so it hydrates me too.”
4. Kombucha
“When someone suggested I try swapping my evening glass of wine for a glass of kombucha, I never dreamed that I could actually start wanting kombucha before it came. I’ve found that my 5 o’clock glass of kombucha (on the rocks and in a fun glass) seems to calm my mind, and I look forward to it. This immediate mood boost may be more of a placebo effect, but regular intake of probiotic-rich foods and beverages is one of the best ways to improve long-term gut health,” says Carolyn Williams, Ph.D., RD, author of “Foods That Heal: 100 Daily Anti-Inflammatory Recipes in 30 Minutes or Less,” and co-host of the Happy Eating podcast.
5. pizza
Chris Mohr, Ph.D., RD, of Mohr Results, says, “Sure, there’s science on food for mental health, but eating for joy is a huge benefit to my mental health. Pizza is a favorite food. For me it’s the whole process: making the dough, considering the ingredients and sharing it with my team and friends in our outdoor pizza oven. Eating and cooking for friends brings me joy, regardless of what food we are eating!”
EatingWell is a magazine and website dedicated to healthy eating as a way of life. Online at www.eatingwell.com.
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